Soaring Above the Clouds: Embracing the Journey to Overcome Fear of Flying

If you’ve ever dreaded a holiday not because of the destination, but due to the journey to get there, you’re not alone. Fear of flying is a common issue. In fact, it’s among the most prevalent travel anxieties people carry. This fear doesn't make you silly, irrational, or weak. It simply makes you human.

As a therapist and hypnotherapist, I frequently hear from individuals embarrassed about their flying fears. Some have never flown, while others have traveled extensively but still feel anxiety at take-off. The good news is that you don’t have to simply accept these fears. There are gentle methods to work through them so they become more manageable.

Understanding the Fear of Flying

A fear of flying, or aviophobia, often extends beyond just the act of flying. It can be linked to feelings of being out of control, feeling trapped, or fears related to not being able to escape. For some individuals, it might be the unknown sounds, turbulence, or the sheer idea of being thousands of feet in the air.

What complicates flight anxiety is that it often starts long before boarding. Sometimes, the anxiety can kick in weeks ahead, turning the lead-up to your holiday into a stressful experience. The brain is doing what it’s meant to do: protect you from perceived danger. Unfortunately, it hasn’t yet realized that flying is statistically one of the safest forms of travel.

How Fear Affects the Body

Even when you know flying is safe, your body can react as if it isn’t. You might experience a racing heart, sweaty palms, a tight chest, or a churning stomach. Your nervous system prioritizes survival over logic.

When these physical symptoms arise, your mind can spiral into unhelpful 'what if' thoughts. This back-and-forth creates a vicious loop, making you feel more out of control.

Practical ways to soothe both body and mind can truly help.

Gentle, Practical Ways to Manage Flight Anxiety

Here are some effective strategies to ease fear and anxiety:

1. Preparation is Key

   Fear and anxiety thrive on uncertainty. The more prepared you feel, the calmer you'll be. Choose an aisle seat if you feel claustrophobic, arrive early to avoid stress, and let the cabin crew know you’re a nervous flyer — they are trained to assist you.

   
   

2. Grounding Techniques

   If your mind races with 'what if' scenarios during the flight, bring your awareness back to the present. Identify five things you can see, four things you can hear, and three things you can touch. Breathe slowly in through your nose and out through your mouth. Even a minute or two of this can anchor your thoughts and reduce anxiety.

   
   

3. Create a Familiar Environment

   Instead of ignoring your feelings, give your brain something comforting. Load a playlist with calming songs, download a show you enjoy, or bring a book that will draw you in. Opt for light, predictable content — now's not the time for intense thrillers!

   
   

4. Challenge Catastrophic Thinking

   Anxiety tends to exaggerate situations. It might convince you that turbulence is dangerous when it’s actually a normal occurrence during flights. Remind yourself that millions of people fly safely every day. Your body's fear response is temporary, and you can endure it.

   
   

When Fears Become Overwhelming

Sometimes, despite your best efforts, fear and anxiety can still feel overwhelming. This is completely normal, and it’s okay to seek help.

Therapeutic approaches can be particularly effective for phobias like fear of flying. Combining counseling and hypnotherapy helps address both thought patterns and the body's automatic fear responses. Counseling enables a safe space to discover the roots of your fears and how past experiences shape them.

Hypnotherapy aids in retraining your mind’s automatic response mechanisms. This dual approach empowers you to feel calmer, safer, and more in control during travel.

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Joanne Flatt

Psychotherapeutic Counsellor MNCPS (Acc.)

You don’t have to force yourself to ‘just get on with it’ or pretend everything is fine. If the fear of flying — or any phobia — limits your life, support is available. I’m Joanne, a counsellor and hypnotherapist based in Dunmow, Essex, providing both in-person and online sessions. Together, we can examine those fears and guide you toward a more peaceful and liberated travel experience at your own pace. If you’d like to learn more, feel free to get in touch via the contact form — it’s a no-pressure, honest conversation if you need it.